Separate the eggs when the eggs are cold and then let them come to room temperature. Cleaning the bowl and beaters with vinegar ensures there is no grease on them. Egg whites won't stiffen if there is any grease or residue in the bowl or on the beaters. If you don't have a piping bag, place mixture in a sandwich bag and snip off a tiny corner.

Directions

Preheat oven to 275 degrees. Line three baking sheets with parchment paper. Wipe out a mixing bowl and beaters with vinegar to ensure there is no grease on them. Place the egg whites in the cleaned bowl, beat at high speed until stiff. This process with take almost 8 minutes. Add cream of tartar and continue to beat. Slowly add the sugar. Remove the beaters and fold in the cocoa powder using a rubber spatula. Using a piping bag fitted with a star tip, pipe circles onto the lined trays. Pipe one 8 inch circle, then outline the outer top of the circle to create a basket effect. Bake in the middle and lower section of the oven for one hour. Turn off oven, and DO NOT open the door. Allow the meringues to sit in the warmed oven for an additional hour. Remove from oven to cool. Store in an air-tight container.

Finely chop the celery, onion, and pepper. Remove the skin and bones from a can of salmon. Combine the vegetables, egg, salmon, breadcrumbs and seasoning together. Using an ice-cream scoop, place scoops of the mixture onto a well-oiled griddle. Cook about 5 minutes on each side (until browned). Remove from heat. Top with ketchup if desired.

Directions Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.

Directions Serves 3 Saute onions and peppers in oil. Add tomatoes and olives. Beat eggs and egg whites together with 1/3 cup of water. Add to vegetable mixture. Sprinkle with dried or fresh basil. Cover and cook on medium to low heat for approximately 5 minutes. Add feta cheese and either continue to cook as is (until egg is set) or flip in half to form traditional omlette.

Introduction During the week, my morning time is very limited and I used to skip breakfast. After refocusing to ensure I ate something filling, healthy and quick EVERY morning, I started to make these. Usually, I make two at a time, one for my wife as well and we will drink it before heading out to our work outs.

Cauliflower Pizza Crust Submitted by: XANADUREALM Cauliflower Pizza Crust Introduction This is a really low carb approach to pizza. By using a cauliflower pizza crust, you can really cut a ton of calories when compared to a traditional pizza recipe. Minutes to Prepare: 15 Minutes to Cook: 20 Number of Servings: 4

Directions Beat egg, add the cauliflower, and shredded cheese. Mix, then press into a greased pizza pan then sprinkle with the spices. Bake at 450 for 12 to 15 minutes. If you double the recipe cook 15 to 20 minutes.

This is a really easy dish to prepare, and it looks so darn cute! It is also a great dish to serve on a buffet table because each serving is completely self-contained and can just be picked up and popped on a plate.

Preheat the oven to 400 degrees F., and lightly spray a 12-cup muffin tin with non-stick cooking spray. Mix the first eight ingredients together in a large bowl. Spoon potato mixture into each prepared muffin cup until about 1/3 full. Gently press the potato mixture down in the middle and up the sides of each cup. Bake until golden brown, about 25-30 minutes. If the nests have puffed up too much in the center, scoop out a little with a teaspoon. Spoon a few tablespoons of scramble eggs into each nest and top with chives.

Introduction Wonderfully delicious and simple to make cracker. Play with different flour / spice combinations besides the suggested ones. Minutes to Prepare: 10 Minutes to Cook: 10 Number of Servings: 4

Directions Preheat oven to 400 - In food processor or by hand mix flour, salt, oil and seasonings. - Add 3-4 Tb water - start with 3 and whirl or work in and add more as needed to form a ball. - Remove dough and roll out on well floured surface using same flour as in mix. - Transfer to baking sheet or pizza stone and bake 10 minutes at 400 - Once they are nicely browned, cool and break into pieces. One serving is 1/4 of the recipe. - Try chickpea flour and after rolling out cracker sprinkle with sesame seeds and use rolling pin to press into the cracker. (Good with hummus) - Try buckwheat flour and after rolling out cracker sprinkle sea salt and use rolling pin to crush it into the cracker. - Try brown rice and white rice flour (1/2 cup each) and add some Italian spices to the mix before mixing. Try basil, oregano, granulated onion - about 1/2 tsp each. - Have fun with it and as long as it balls up nicely you've got a winner!

This dish is like having a piece of apple pie but without the large amount of fat and carbs from the dough. The oats inside will trick your mind into thinking that you did just eat pie!

Directions Preheat oven to 375 degrees Fahrenheit. Place the apples in a baking dish. Combine raisins in a small bowl with 1 tablespoon of warm water and allow to rest for 10 minutes. (This is an important step! If you skip this step, the raisins will burn in the oven.) Combine all ingredients for the filling in a bowl. Divide the filling evenly among the apples. Pour 1/2 cup water into the bottom of the baking dish. Bake for 30 minutes. Remove from oven and allow to cool slightly before eating. Makes 4 servings

Black Bean Veggie Burgers Introduction Packed with fiber and a serving of veggies, these burgers are flavorful and easy to make. Top them with your favorite condiments, just as you would a beef burger. Minutes to Prepare: 40 Minutes to Cook: 20 Number of Servings: 4

Double the recipe and freeze half for later. Stack the uncooked burgers between sheets of parchment and then place in a sealed plastic bag.

Thaw in the refrigerator and cook as desired.

Directions Place a large nonstick skillet over medium heat and add half the olive oil. Add the onions and garlic cook for about 4 minutes, stirring occasionally, until they have softened. Add the carrots, cook another 2 minutes, and then add the pepper. Cook for 2 more minutes.

Meanwhile, in a large mixing bowl stir together the beans, oats, parsley, spices, hot sauce and remaining oil.

Remove the vegetables from heat and fold into the bean mixture. Either mash using a potato masher or transfer to a food processor and pulse a few times. The texture should be half pureed, half chunky. (Pureeing them entirely will yield a gummy burger.)

Refrigerate mixture for 30 minutes or overnight.

Preheat a large nonstick skillet over medium heat. Remove the burger mixture from the fridge and divide into four portions. Pat each burger into a 4-inch flat circle, using a sheet of parchment or plastic wrap if needed.

STOVETOP DIRECTIONS: Coat the skillet with cooking spray, and place the burgers in the pan, careful to leave space between each one. Cook for four minutes per side, carefully flipping using a thin spatula.

OVEN DIRECTIONS: Bake at 375 degrees for 20 minutes on a greased baking sheet, flipping halfway through the cooking process. Spritz the tops with cooking spray for a crispier exterior.

Microwave Herb Potato Chips Submitted by: CHEF_MEG Microwave Herb Potato Chips Introduction When you're craving something crunchy but don't want the added fat, whip up a batch of these chips. You will not need any special equipment for this recipe, just a couple of brown paper bags.

* Free-flowing salt is finer than table salt, so a little goes a long way. If you don't have free-flowing salt, grind regular salt in a spice grinder until it's powdery.

Tips

Feel free to change up the spices or seasonings. Cayenne pepper, garlic powder, or rosemary will all work well with these chips.

Directions Using a knife, the slicing blade of a food processor or a mandoline, cut the unpeeled potato into 1/16-inch slices. Soak the potato slices in a bowl of cool water for a couple of minutes to remove excess starch, which will help get the chips crispy. Drain and rinse the potatoes, then pat them dry. Fold each paper bag into an accordion shape, with each fold about 1/2 inch long. Place the folded bags into an 8 X 10 inch microwave-safe dish. Mist the potatoes with cooking spray, then sprinkle the thyme, salt, and pepper over the potatoes. Place each slice into a fold of the paper bag, being careful not to overlap the slices. Microwave on high for five minutes. Let the potatoes rest for one minute, then cook for another four minutes. Remove any chips that are light brown and cook the remaining chips, if necessary, for one more minute. Repeat with the remaining potato slices, reusing the paper bags. Cool completely before storing in an airtight container.

Israeli Salad Submitted by: LOULOUB Israeli Salad Introduction When the ingredients are fresh, salads can be simple yet impressive. This traditional, classic Israeli salad is perfect as a side, salad, or as filling for your pita. Minutes to Prepare: 10 Number of Servings: 8

Directions Chop all vegetables into small cubes (you can chop them larger if you like). Add olive oil, lemon juice, salt, and pepper. Mix. Enjoy! Note: Do not make in a metal bowl as the acid from the tomatoes and lemon juice will begin to react. Note: The longer it sits, the more liquidy it will get.

Make this a quick cook recipe: Use heat-and-eat brown rice, reduce hot water to 1/2 cup, and cook for 5 minutes before adding the lima beans.

When prepping fennel, only use the white bulb. Discard the green stalks. If you can't find it, you can add extra peppers and onions.

Directions

Place a large saute pan over medium heat, then add the oil. Add the onions and peppers when the oil is hot and cook for four minutes, stirring occasionally. Add the fennel and garlic, and cook for another 2 minutes. Add all the spices and the bay leaf, and stir constantly for 1 minute. Add the tomatoes, stir to combine, then add the vinegar and scrape the bottom to pull up any caramelized bits. Add the rice to pan, stir and cook for one minute. Slowly add the boiling water to the pan, stirring to combine. Raise the heat to medium-high, bring to a boil, then reduce heat to medium-low and simmer for 40 minutes. Meanwhile, prepare the pesto, either in a food processor or by chopping all the ingredients together. After 35 minutes, stir in the lima beans, cook for 5 minutes, then remove from heat. Stir in the pesto and serve immediately.

I saute the vegetables for an extra layer of flavor, and I added extra veggies to the mix.

Get those knives ready! This recipe is a great chance to practice chopping. The smaller your veggies are chopped, the more flavor you can extract from them.

I love to use fennel and tomatoes in my stock, but feel free to switch it up with mushrooms, turnips, leeks, or asparagus. Stay away from Brussels sprouts, beets, or spinach. They will give your stock strong flavors or wild colors. Also, avoid adding potatoes since they are starchy and will make your stock cloudy.

Directions

Heat a large saucepan over moderate heat, then add the oil. Add the onions and carrots to the hot oil and cook them for 3-4 minutes. Add the fennel and celery and cook another 5 minutes until the vegetables start to brown. Add the garlic and tomatoes, along with one cup of the water. Use a wooden spoon to stir the mixture well, scraping the bottom of the pan to remove any "fond," that cooked-on crust that develops in the bottom of the pot. Add the remaining water, peppercorns, thyme, and bay leaves. Bring the stock to a boil then reduce to a low simmer. Cook 40 minutes, skimming the surface twice to remove any impurities that float to the top. Remove the stock from heat and strain through a fine-mesh strainer. (Line the strainer with a coffee filter for an even clearer stock.) Cool then refrigerate. Makes 6 cups, 1/2 cup per serving.

Swap out almonds with chopped cherries or dates for a fruity bar. Some vanilla flavored protein powders have a strong after taste. If yours does, choose an unflavored variety.

Directions

Line a 5" x 8" loaf pan with wax paper.

Place 1 cup of the oats in a food processor and pulse until they become flour.

In a medium mixing bowl, stir together the oat flour, remaining oats, protein powder, peanut butter, flax seeds, dry milk, vanilla, and 1/4 cup warm water just until the ingredients are incorporated.

Transfer the mixture to the prepared loaf pan. Using the wax paper, press down firmly on the mixture until it forms a loaf shape.

In a small skillet, toast the almonds over low heat until fragrant and lightly toasted, then remove from the pan and chop. Remove the pan from the heat and add the chocolate to melt it, stirring often.

Press the chopped almonds into the top of the loaf, then pour the chocolate over the almonds.

Place the bars in the freezer for 10 minutes.

Using the wax paper, lift the bars from the pan and slice into 6 bars.

Wrap each bar in wax paper then in a sealed bag, and store in the refrigerator for up to seven days or freeze for up to three months.

Like this recipe? It's part of our first official e-book, "Easy Vegan Meals by SparkPeople: The No-Stress, No-Guilt Way to Reap The Benefits of a Plant-Based Diet". Click here to learn more, then download or preview a copy!

Use dried lentils in this recipe. If you only have canned, rinse them and skip the soaking steps. You would also omit the 2 cups of water if you use canned lentils.

Farro, also called emmer wheat, is a whole grain that resembles in appearance and taste a cross between barley and wheatberries. It is available in the whole grains aisle, and I buy it in bulk at Costco. No farro? Sub barley, wheat berries or save time and serve this over whole-wheat pasta.

If you're watching your sodium levels, you can cut down on the capers and olives, but that's what gives this dish its unique flavor.

Directions Bring a kettle of water to a boil.

Place the lentils in heat-proof bowl. Pour boiling water over them, covering by one inch. Place a dinner plate over the bowl to cover and set aside. (You can do this in the morning to save time.)

Heat the oil over medium-high in a large sautepan. Add the onion, garlic and red pepper flakes and cook for five minutes, stirring often. Add the tomato paste and stir well to combine. Cook for two minutes, until tomato paste is fragrant and has darkened in color.

Drain and rinse the lentils, then add them to the pan, along with the mushrooms. Cook for one minute, stirring often. Add the tomatoes, plus two cups of water. Lower heat to medium, cover the pan, and simmer for 20 minutes, stirring every five minutes. Add additional water if needed. While the lentils are simmering, prepare the farro according to package directions. Once the lentils are tender, remove from heat, season with black pepper and stir in the olives and capers, then squeeze in the lemon juice. Serve immediately, over the cooked farro, and garnish with chopped fresh parsley or basil.

I fell in love with tzatziki the first time I tried it and was on a quest to find the recipe that included those ingredients that pleased my particular palate best. This recipe is low-fat, high-protein, nutritious, smooth, Mediterranean, refreshing, light, and hopefully the best you've ever had!

Two things to remember are to strain any plain yogurt that is NOT Greek yogurt (see info below) and to soak the cukes, so a lot of the water is removed to avoid the sauce becoming too runny and thin. Be creative with it! I use it on a hot baked potato, as a dip for fresh veggies instead of that ol', tired, onion soup and sour cream staple, as a salad dressing, or as a sauce to add protein and great flavor to any complex carb.

Directions

If you don't have Greek yogurt, strain plain yogurt by placing it in a cheesecloth or paper towel-lined strainer, set it over a bowl, and refrigerate it for at least one hour, so the liquid drains out.

Peel cucumber(s). Cut in half lengthwise. If not English/hothouse, use a small spoon to scrape out and discard seeds. Grate the cukes, toss with 1 tbsp. Kosher salt, put it in a strainer, set it over a bowl, and refrigerate for at least one hour, so a lot of the cukes' water drains out.

Put yogurt in a large bowl. Squeeze as much liquid from the cukes as you can; pat dry lightly in a couple of pieces of paper towel to remove more liquid; add it to a small bowl and wisk in vinegar, lemon juice, olive oil, garlic, dill (or mint), 1/2 tsp. Kosher salt, and pepper. Mix together well. Add to yogurt. Mix well. This can be served immediately; however, it is traditionally served after having chilled well and allowing a few hours for the flavors to blend. Dip in or stuff veggies, use chips, pita bread, be creative and enjoy! Serves about 12 (2 tbsp. per serving).

1. Preheat the oven to 400° F. Remove the giblets and neck if they are encased within the turkey, then rinse out the cavity and pat the turkey dry. Slice the orange in half and stuff it inside the bird. 2. In a small bowl, combine the oil with the rosemary, thyme, sage, and pepper. Rub the seasoning mixture under the skin and on top of the breast of the turkey. Rub any remaining seasonings over the entire turkey. If the legs are not secured with a wire, tie them together with kitchen string. Place the turkey on a Vrack in a roasting pan, tucking the wings under the bird. 3. Roast the turkey at 400° F for 30 minutes; reduce the oven temperature to 325° F and continue cooking the turkey until an internal temperature of 165° F is reached for the breast or 180° F for the leg. Also look for other indications of doneness: loose joints and juices running clear. If turkey begins to turn dark brown before the internal temperature is met, cover the breast with foil and continue to roast until done.

Place the rinsed beans in a large stock pot and cover with water, about 8 cups. Boil for an hour. Beans will still be slightly firm.

After 45 minutes, heat a large sauce pan over medium-high heat. Once hot, add the olive oil, then when the oil is hot, add the onions. Cook for five minutes, stirring often, then add the carrots. Cook another five minutes, then add the garlic. After two minutes, add the tomato paste and stir well. Cook five minutes. Add the dried spices (if using fresh, add them at the end).

Drain and rinse your beans. Add them to the sauce pan and cover with water by 1 inch. Cook for 30 minutes, or until beans are tender and most of the water has been absorbed. Add fresh herbs (if using), salt and pepper.

Jicama is a root vegetable that tastes like a cross between an apple and a potato. Look for them in the international produce section of your supermarket. The brown roots should be firm and heavy, and the stem end should be dry and odorless.

We often turn to bread, crackers, or other whole-grain products as a vehicle to get dip from point A to point B. I like to use vegetables whenever I can. For this spicy, creamy dip, I used cucumber, but you could use any vegetable: hollowed cherry tomatoes, celery sticks, or endive leaves.

* I used no-salt added canned peas, but you could also use thawed frozen peas.

Directions Cut the cucumber into 12 rounds (approximately 2 inches each). Scoop out the inner flesh being careful not to scoop out all the way through to the bottom. Place the slices on paper or cotton towels to drain.

Puree the peas, mustard, and sour cream using a blender or immersion blender, or mash with a fork until smooth.

Fill each cup with 2 teaspoons of hummus, then fill to the top with the pea mixture. Garnish with a dill sprig.

Directions Using a spoon, remove the stems and gills from the mushrooms, which are the dark ridges on the underside of the mushroom. Preheat the oven to 450 degrees. Heat the olive oil in a skillet set over a medium flame. Add the shallot, red pepper, zucchini and saute for 1 minute. Add the cleaned and trimmed spinach and cook until tender, about 2-3 minutes. Spray the bottom of each mushroom with nonstick cooking spray and place on a baking sheet pan. Place in the oven for 1-2 minutes just to heat the mushrooms. Rub each mushroom with the smashed garlic. Sprinkle with the flax seed meal. Divide the vegetable mixture between the two mushrooms, then top with tomato and cheese. Bake for 6 minutes or until cheese is melted and bubbly. Drizzle vinegar over cooked mushrooms before serving.

This vegetarian chili uses some secret tricks to boost the flavor without adding calories! Minutes to Prepare: 10 Minutes to Cook: 45 Number of Servings: 8

Tips

Like this recipe? It's part of our first official e-book, "Easy Vegan Meals by SparkPeople: The No-Stress, No-Guilt Way to Reap The Benefits of a Plant-Based Diet". Click here to learn more, then download or preview a copy!

Directions Heat a large stockpot over medium-high, then add the oil. Add the onions and jalapeno to the pot, and cook for five minutes, stirring often, until the onions are starting to soften. Add the sweet potato and the spices and cook another three minutes, stirring often. Add the tomato paste and cook for two minutes, continuing to stir often. Add the beans, tomatoes, broth and Marmite, stirring just to combine. Cook over medium heat for 30 minutes, until the sweet potatoes are soft. Makes 8 servings (one heaping cup). Serve with guacamole and Stepf's Spicy Vegan Quinoa-Cornbread.

This recipe is part of "The SparkPeople Cookbook"! Order your copy today! This is THE most popular recipe on SparkRecipes. We've added more vegetables and reduced the sodium drastically to make it even better.

DIRECTIONS Birdie, one of our most successful members to date, is a doctor and mother of five. Having lost 143 pounds on SparkPeople, she is always on the lookout for healthy recipe ideas, but they have to be quick and easy. "I'm not a good cook," she confesses, but this is one dish she serves regularly without worry. She's not the only member who's making this for dinner: the recipe has been rated more than 2,700 times!

Salsa Chicken is easy to make; just put all the ingredients in a slow cooker and let the machine do the work. There are infinite variations, and your family is guaranteed to like each one. 6-8 hours to prepare; 15 minutes of active cooking time Makes 8 one-cup servings of chicken.

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165�F. When ready to serve, break up the chicken with two forks then stir in the sour cream. Makes eight 1 cup servings.

DIRECTIONS Fill a medium saucepan with water, bring to a boil, and add the potatoes. Simmer until tender, about 16-18 minutes. Remove from heat and place under cold running water to stop the cooking process.

Meanwhile, preheat a grill to moderate-high heat. Lightly spray the corn with non-stick cooking spray. Grill the corn for 20 minutes, turning halfway through. Remove from heat and allow to cool, then cut the corn from the cob.

Sliced cooled potatoes in half, and use a small spoon or melon baller to scoop out the center. Leave enough potato around the sides to support the filling. Set aside the potato "innards."

Place the hummus in a piping or plastic bag. Pipe 1/2 teaspoon of hummus into each potato. Top with the corn and onion.

DIRECTIONS Preheat oven to 275 degrees. Line three baking sheets with parchment paper. Wipe out a mixing bowl and beaters with vinegar to ensure there is no grease on them. Place the egg whites in the cleaned bowl, beat at high speed until stiff. This process with take almost 8 minutes. Add cream of tartar and continue to beat. Slowly add the sugar. Remove the beaters and fold in the cocoa powder using a rubber spatula. Using a piping bag fitted with a star tip, pipe circles onto the lined trays. Pipe one 8 inch circle, then outline the outer top of the circle to create a basket effect. Bake in the middle and lower section of the oven for one hour. Turn off oven, and DO NOT open the door. Allow the meringues to sit in the warmed oven for an additional hour. Remove from oven to cool. Store in an air-tight container.

DIRECTIONS 1. Preheat the oven to 400� F. Remove the giblets and neck if they are encased within the turkey, then rinse out the cavity and pat the turkey dry. Slice the orange in half and stuff it inside the bird. 2. In a small bowl, combine the oil with the rosemary, thyme, sage, and pepper. Rub the seasoning mixture under the skin and on top of the breast of the turkey. Rub any remaining seasonings over the entire turkey. If the legs are not secured with a wire, tie them together with kitchen string. Place the turkey on a Vrack in a roasting pan, tucking the wings under the bird. 3. Roast the turkey at 400� F for 30 minutes; reduce the oven temperature to 325� F and continue cooking the turkey until an internal temperature of 165� F is reached for the breast or 180� F for the leg. Also look for other indications of doneness: loose joints and juices running clear. If turkey begins to turn dark brown before the internal temperature is met, cover the breast with foil and continue to roast until done.

Garlic is good for more than keeping away vampires. It's also quite for you and full of flavor. This is a staple in my house. I throw a couple of heads in the oven when I'm cooking other dishes, and I use it on bread, in soups and in stews. You'll love this recipe--it's low in fat and free of salt!

DIRECTIONS Preheat the oven to 400 degrees Fahrenheit. Slice the tops off two heads of garlic, exposing the tips of the cloves. Place each bulb on a square of aluminum foil. Use a butter knife to gently loosen the cloves within the head, being careful not to completely separate them. Combine all remaining ingredients and pour over both heads of garlic. Wrap up each foil packet, place on a sheet tray and roast for 30 minutes, or until cloves are lightly browned and soft. Remove from oven to slightly cool. Squeeze each clove to remove it from the papery skin. Store in a sealed container in the refrigerator for up to 7 days. Makes 6 servings, two teaspoons per serving.

DIRECTIONS Preheat oven to 375 degrees Fahrenheit. Place bread crumbs in a pie pan, add seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with hot sauce. Spray a sheet pan with nonstick spray. Give each piece of chicken a shake, and then coat it evenly with the crumbs. Use one hand for the wet ingredients and one for the wet ingredients so that the bread crumbs will not clump. Place the chicken on the sheet pan. Bake for 10 minutes, then turn over . Flip and bake for an additional 7-8 minutes or until fully cooked. Serve with more hot sauce, if desired, or bleu cheese dressing. (Nutrition info not included!) Don't forget the celery!

I am curious why there are all these recipes involving grilling, baking etc. under Raw Food Recipes? I didn't read back through to the beginning so maybe I missed something? Is there another forum with raw recipe ideas?

DIRECTIONS Preheat grill. Prepare cilantro sauce by placing the cilantro in a small food processor or blender. Add jalapeno and oil. Puree. Remove from blender and whisk in water. Set aside.

Segment the fruit over a bowl by taking off the rind and pith (white part) with a knife. Once all the white pith is removed make V shape strokes with a small knife in between each membrane to remove the fruit. Squeeze membrane segments to release any leftover juice. Place the fruit in a small sauce pan and warm. Once warm, toss in reserved teaspoon of chopped cilantro.

Brush grill to clean grates. Season fish with salt and white pepper. Place on grill and cook for 2-3 minutes. Turn and continue to grill for 2 minutes or until fish flakes and becomes firm. Place a serving of fruit salsa onto a plate. Top with 3 ounces of fish. Garnish with cilantro sauce and salsa verde.

DIRECTIONS Place the polenta in a bowl and microwave for one minute. Stir, and if not loose, cook for another minute. Stir until smooth.

Place plastic wrap over a cookie sheet, and coat with nonstick cooking spray. Pour the warmed polenta over the plastic wrap. Cover with another sheet of plastic wrap that has been coated with nonstick spray. Smooth out the polenta until it is 1/2 inch, then place in the refrigerator to chill for 10 minutes.

Mix the goat cheese and sun-dried tomato paste until smooth. Place in a piping bag or a plastic sandwich bag (snip off the corner).

Heat a nonstick saute pan or flat griddle over moderate heat. Coat with nonstick spray. Remove the polenta from the refrigerator, and using a 1-inch round cookie cutter, cut out 12 circles. If you don't have a round cutter, cut the polenta into 1-inch squares with a paring knife. Once the pan is hot, cook on each side for one minute.

Remove the rounds from the pan and place on a serving platter. Spread 1/2 teaspoon of pesto on each round, then pipe cheese on top.

This dish is perfect for busy nights. I marinade the chicken in the morning, grill it at night, and serve it with steamed or frozen vegetables and brown rice that I cook on nights when I have more time.

DIRECTIONS Place the chicken in a glass dish and pour 1/4 cup of the marinade over it. Cover and refrigerate up to 24 hours. Remove the meat from the marinade, and discard any leftover marinade. Grill until internal temperature reaches 165 degrees, about 15 minutes, flipping halfway through. Serve with a half cup of brown rice and one cup of vegetables, plus more sauce if desired. Makes four servings, 3 ounces of cooked chicken per person.

Sooo simple yet so good. This is one of those recipes for a quick night meal. If you don't have a grill try using the oven. Roast the chicken at 375 for about 20-25 mintues, depending on the thickness of the chicken.

2. Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. Add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.

3. Cook pasta in unsalted water. Drain.

4. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next day's lunch.

2. Wash and trim asparagus and cut into 1-inch long pieces. Blanch asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside.

3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.

4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.

5. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add asparagus, mushroom mixture, and zucchini.

7. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.

8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.

DIRECTIONS In a large mixing bowl stir flour, baking powder, Splenda and salt. In a small mixing bowl beat egg yolks, milk, vanilla and applesauce. Add to the flour mixture all at once. Stir mixture until blended. In small mixer bowl beat egg whites until stiff peaks form. Gently fold beaten egg whites into original mixture and do not over mix. Pour batter onto preheated waffle maker which has been sprayed with non-fat cooking spray. They take about 3-5 minutes depending on your waffle maker. To keep waffles warm while making the batch, turn oven on to 200 and place the cooked waffles on the wire rack. These waffles freeze well and will reheat in a toaster. This is a much healther choice than frozen ones from the grocery.

DIRECTIONS Prepare marinade by placing all ingredients in a glass dish. Toss diced chicken into the dish and coat in the marinade. Refrigerate for at least 30 minutes or overnight. Prepare the sauce by combining all ingredients into a small saucepan. Start with 1/2 cup of warm water and add more if mixture seems thick. Place on the stove over low heat to warm. Remove the chicken from the refrigerator and stir fry in 1 tablespoon of peanut oil in a wok or flat bottomed pan. Stir fry over high heat until meat is completely cooked, remove from pan and reserve. While wok or flat bottomed pan is still hot, add onions and carrots. Stir fry for 2-3 minutes. Add mushrooms, broccoli, snap peas, pepper. Continue to stir fry for 3-4 minutes. Add chicken back into the wok along with the sauce. Heat until mixture for 1-2 minutes or until the chicken is hot. Makes 6 two cup servings.

If you're watching your sodium, reduce the amount of soy sauce, but keep in mind that it will affect the balance of flavors in the sauce.

We used all-natural peanut butter for a fresh taste and healthy dose of real nuts. Chef Meg served hers over rice noodles (95 calories per half-cup serving), but you could also serve this with brown rice.

These brownies have a few secret ingredients: black beans and prunes, along with oats and whole wheat flour, boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie. I prefer the richer flavor of dark brown sugar, but you can use light if that's all you have. Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.) These have 6 g fiber and protein each--and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that's rich and delicious.

Roasted chicken is a simple and versatile protein. Use it in soups, throw it on pasta or pair it with a simple salad. Tip: Save time and energy by roasting two chickens at once and freezing one (carve it first). NOTE: Serving sizes will vary. Feel free to calculate using the amount and type of chicken you eat. Save about 125 calories and 11 g fat per serving by removing the skin.

DIRECTIONS Place the bread on a sheet pan or cutting board. Top each slice with 1/2 ounce of sliced meat.

Heat a large saute pan over moderate heat. Add the oil to the pan. Once warm, add the anchovy paste to hot oil. Stir to combine. Toss in lettuce to wilt, and saute for 1 minute. Remove from heat and add the lemon juice and zest. Using tongs or a fork, top each bruschetta with the wilted lettuce. Garnish with chopped walnuts.

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